If you have insomnia then you’re not alone. In fact, many individuals have trouble falling asleep at night. Or, there’s also the terrible ordeal of waking up the next morning but not feeling well rested. If any of these are true, then you might consider following some of these tips on how to get better sleep at night and feel well rested the next day. This checklist should help.
One of the biggest distractions when it comes to sleep is technology and light. In fact, research has shown that exposure to blue light emitted from electronics such as a TV or computer screen, is bad for your health and suppresses the secretion of melatonin. So do yourself a favor and remove that television set, computer screen, or digital alarm clock from your bedroom. Reserving your bed for sleep and intimacy only will also increase your chances of being able to get better sleep at night, as it will become a stress free, technology free zone where you can relax comfortably. In addition to removing technology from the bedroom, it is also a good idea to avoid watching TV, talking on the phone, playing electronic games, browsing the internet, etc. before bed. Since all of these things stimulate the brain, it will only make it harder for you to fall asleep once you lay down.
If you are cold, chances are it will be harder for you to fall asleep. Since warmth is soothing, giving yourself a hot foot bath, or taking a nice warm shower or bubble bath before bed can help ensure a good night’s sleep. Other things you might try are drinking hot chamomile or peppermint tea, using a heating pad before bed, or putting on your favorite pair of fuzzy slippers.
Having a bit of white noise while you sleep can also help increase your chances of getting better rest. Listening to soothing nature sounds from a sound maker or CD, or playing soft, relaxing music could both be beneficial. Sometimes even just having a fan running, or a water fountain going in the background, can help lull you to sleep.
Practice A Sleeping Routine
Getting in the habit of practicing the same sleeping routine each night can make a huge difference in getting better sleep at night. You might decide to wind down each night before bed by drinking a mug of your favorite hot tea, or taking a warm bubble bath. Perhaps your sleep routine just means making sure you go to bed at the same time each night. Sometimes just getting on a good sleep schedule can make all the difference in the world. Trying to go to bed at the same time each night, and wake up at the same time each morning will help your body get used to getting good rest. Trying to avoid sleeping in on the weekends, and keeping to your sleep schedule can also be beneficial.
Limit Nap Time
Individuals who take long naps during the day may find that it is harder to fall asleep at night, or stay on a regular sleep schedule. Limiting nap time can help. Try to limit your naps to 45 minutes or less to avoid insomnia.
Avoiding caffeinated drinks 4 to 6 hours before bed can also help you sleep better at night. Since caffeine is a stimulant, it makes it harder for you to fall asleep and can even cause your heart and mind to race–two things you definitely want to avoid when you’re trying to get some shut eye.